Traditionally, people put food into two different categories – good and bad. This is both not useful and unhealthy. This generally contributes to all-or-nothing thinking. I have worked with people that eat something they consider ‘bad’, then get flooded with emotions like guilt and shame.
I try to encourage looking at food on a spectrum – from better to worse.
Better foods add to your health. You feel good after eating them. They are less processed with few ingredients. They’re nourishing. And easy to eat slowly.
Worse foods subtract from your health. You might feel bad physically after eating them. They are generally processed with many ingredients, many artificial. They’re lack nutritional value. And they are hard to stop eating when full.
Try this little exercise. Place the following foods on the spectrum and write in the comments which ones go from best to worst. It will be fun to see the similarities and differences in answers.
McDonald’s French fries
Homemade French fries
The days are getting longer. The weather is warming up. People are coming out of hibernation. Is this year going to be the same as last year? Or are you going to do something different?
Maybe you want to get better at pullups. Or maybe you don’t want to be intimidated by running workouts.
In order for development or change to happen, you first have to decide. That’s a lot different than wishing and hoping. If you hope to get to the gym 4 days a week, you’re not deciding anything. You’re letting outside factors decide for you.
So what are you going to decide? After deciding, being consistent with choices and habits will get you to grow. Consistency can be hard, and that’s what coaches are for. If no one needed help, CrossFit Moncton wouldn’t be around.
Here are some things we can help with:
Nutrition (building habits, one at a time, to improve your health) Skill sessions (pick a skill and let a coach help you progress safer and faster) Running (clinic starting April 18) Feeling comfy (we have joggers for sale)
We got one more rower to give us a full class set of machines!! It’s not a Concept2, but the hydraulics are pretty sweet. It also doesn’t measure calories or distance, so you’ll have to count in your head. It’ll be great!
UB Pull Test (12 min to test)
EMOM for 12 min
Min 1 – Max Strict Pullups
Min 2 – 10-15 Situps
First off, I want to thank Ingrid and Roxanne for putting together the CFM Open this year. This was the first time I was hands off and actually got to be a participant. It was absolutely awesome and both teams did awesome. The spirit of both teams was beyond amazing.
Even a global pandemic can’t stop astonishing things from happening in the walls of CFM. People getting their first pullups, hitting new PRs on their lifts, doing movements they never thought possible. This is why we consider every member an athlete. Because you never cease to amaze us.
The Open is done for another year. But there will be other events coming up.
Ask yourself – Am I satisfied with how I performed? Are there things I need to work on? Maybe a certain movement got in your way. Or your nutrition slowed you down.
We can help.
I’ve had a few reach out already for private sessions. Some 30 min skill sessions might be all you need. Dialling in your nutrition can help with bodyweight movements and your cardio. Or maybe you just needed that kick in the pants to make it to the gym a little more consistently.
If you’d like to book a free goal review session to see what would be the best for you, book it here.
1000 Step-ups (or as many as you can do in 35 min)
*If you have a ruck or weight vest, feel free to wear it.
On December 14, 2018, CrossFit Games Director, Dave Castro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua.”
On Feb.22, we did 17.1 just to get people into the spirit of the Open.
Just under 4 weeks later, it came up as a repeat in the 2021 Open.
And what happened? Most people blew their old results out of the water!
In those three and half weeks, you didn’t drastically improve your cardio. You didn’t gain a vast amount of strength. Your diet wasn’t dialled in with precision.
The biggest difference was the spirit of competition. The thrill of the event. The cheers from your classmates. The adrenaline pumping through you.
You don’t push as hard in a regular class. Which is why we want EVERYONE to sign up for the Open every year. We want you to find that extra gear. We want you to push your boundaries. We want you to be better.
So next year in March, when the coaches are asking you to sign up for the Open, don’t hesitate. And take it one step further – get someone else to sign up to.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.